Plateau/slow metabolism

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SRJ5820

I'm sorry I don't get what is unlikely. Maybe it's too early to think. Clarify please?

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SRJ5820

Katherine- I don't think I was eating too low. When I started it gave me around 2100 calories, then every 10 pound loss it was about 40 calories less per day. 90 pounds lost in ~55 weeks wasn't too quick. I have to go "off" the diet at some point. I know that this needs to be a lifestyle change. Both times "off" the diet I was just trying to recalibrate my metabolism. Like I said, I probably did each too much but it's like I wasn't watching what I ate and was eating pizza and ice cream.

SRJ5820

MFP says I need 2580 calories to maintain. I NET about 1480-1530 to try to lose 2 pounds per week. It worked for the first year (yes the numbers where slightly higher when I was bigger). Now have only lost 1pound in 3 months.

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SRJ5820

Here is a link to a recent workout on the elliptical

https://my.digifit.com/site/share/workout/3ce8fe28f8e811e49ad20ba7bc1370a0.html#.VVdQSdrzgcw.email

SRJ5820

MrM27- I appreciate the advice. That's why I posted. I don't know if the numbers I posted are accurate. That is what MFP say. The nutrionist also says it is about 2550. My point is is that I do weigh my food. I do track everything. I use a hrm. I eat close to a 1000 calorie deficit a day. Not losing weight currently. That is why I originally asked about being on a plateau. Has anybody been on a plateau and how to break it. Like I said earlier, I'm not trying to be a jerk or act like I'm not listening. Most of the advise is thing I know like weigh and measure and count everything.

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deniztuzu2

I would advice using your own data to figure out your calorie goals. You should have enough data to reach a reasonable number. Use that number and use TDEE method (don't rely on exercise burn). After 4 weeks, evaluate your results and make adjustments accordingly.

SnuggleSmacks

SRJ5820 wrote: »

MrM27- I appreciate the advice. That's why I posted. I don't know if the numbers I posted are accurate. That is what MFP say. The nutrionist also says it is about 2550. My point is is that I do weigh my food. I do track everything. I use a hrm. I eat close to a 1000 calorie deficit a day. Not losing weight currently. That is why I originally asked about being on a plateau. Has anybody been on a plateau and how to break it. Like I said earlier, I'm not trying to be a jerk or act like I'm not listening. Most of the advise is thing I know like weigh and measure and count everything.

I know it's frustrating when you feel like you're doing everything right and the scale isn't budging. But the fact is, calories in calories out is fairly absolute. So if you're not losing, there's 3 possibilities:

1. Calories in - I know you say you're weighing and logging everything, and that may be the case, but double check to make sure that you haven't missed something. Beverages, condiments, oils used for cooking, things that the average person might not think about.

2. Calories out - First, make sure that your basic calculations are correct. Look up TDEE calculators and put your numbers into several different ones to get an idea of what your TDEE should be. Then compare it to MFP's numbers...keeping in mind that MFP uses a slightly different method (BMR + activity - deficit) than TDEE (total including average activity - deficit). Also keep in mind that all of these calculators are based on population averages. There is a bell curve of normal human variance. You might naturally fall on the lower end of the metabolism bell curve through genetics or environmental factors beyond your control. For this reason, even when you get a good solid idea of your TDEE, you may still need to tweak it up or down.

3. Water - It's entirely possible that you are losing the bodyfat, but the loss is being masked by water retention. This can happen for lots of reasons including hormonal fluctuations (more of a problem for women, but men still have them), muscle repair due to increases or changes in activity, and differing rates of carb or sodium consumption.

If you're very sure that you've checked all of these things and the numbers still don't make sense, then it's time to make a doctor's appointment. You could have something going on with your thyroid or some other function which is preventing proper metabolism.

blankiefinder

I was just looking at your elliptical workout that you posted, did you pause at the dip in HR for a couple minutes? Because that is what it would look like for me if I paused, a sudden drop to a more moderate range.

I would calculate your calories at 428-461 for that workout, but my rule of thumb is only eat back 50% of my exercise calories, and then if I'm losing too fast, adjust accordingly.

If everything else fails, get your doctor to take a better look. Have him check your free T3 and free T4 levels, not just TSH. And it would be worth checking to make sure you aren't accidentally using any wrong entries in the database, some of them are whacked.

PopeyeCT

Nevermind.

DaniCanadian

Hi! Congrats on your progress so far! I think you are in the same mentality rut that i was for a long time. You're going too extreme because you get all gung-ho about getting fit. That just doesn't work long term, I know from experience! You're better off to set a moderate caloric deficit to something you can live with. Yes, weightloss will be slow but it's much better for your health and will stay off that way! If you eat less some days that's ok and if you eat a bit more, don't be so tough on yourself. It's a marathon, not a sprint.
I also suggest doing more strength training and less cardio. You'll see better results in the mirror which might help keep you on track. I do 30-45 mins four to five times a week of calestetics (body weight exercises) for strength with about 12-15 mins of high intensity cardio moves interspersed. Pinterest has some great body weight workouts.
My stats: start weight 2.5 years ago 196 and size 18, current weight: 153 and a size 10.
Good luck!

SRJ5820

Again, I'm not trying to make anybody go in circles. I understand what you are saying. Maybe I'm not being clear. The diet and exercise worked before, now it doesn't. Like I said, I am cheating a bit more recently. But only a 100 calories or so. And even then I leave 50 to 100 calories on the table. I get that weight loss isn't linear. But 3 months and 1 pound? I'm glad you are trying to help me. That is why I came here. For opinions. To see if anyone else was in the same boat. If you feel like I'm listening, then I don't know what to tell you. But the ideas, for the most part, are ones that I know.

SRJ5820

blankiefinder- thank you for that idea about the t3 and t4 levels. I'll see what he says about it! And yes, I did stop for about 2 minutes to answer a call during my workout. I'll also eat back less calories, see what that does. And I don't use anything from the database unless I've checked multiples to make sure they are equal!

SRJ5820

Thanks DaniCanadian. I'll try to do strength exercises. Don't have any access to weights but maybe I could purchase some. And you are right about being a marathon, but like I said even when I eat at my "maintain" levels I gain a pound or 2 a week. That is why I was thinking I have metabolism issues. If you're a 240 pound man that can't lose anything on a 1500-1600 calories something is up.

editorgrrl

SRJ5820 wrote: »

Maybe I'm not being clear. The diet and exercise worked before, now it doesn't.

The closer you get to goal, the smaller the margin of error. So you need to log everything you eat & drink even more accurately & even more honestly.

My plateaus broke every time when I reread the Sexypants post and tightened up my logging: http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

Logging is simple, but it ain't easy. Logging works.

blankiefinder

SRJ5820 wrote: »

blankiefinder- thank you for that idea about the t3 and t4 levels. I'll see what he says about it! And yes, I did stop for about 2 minutes to answer a call during my workout. I'll also eat back less calories, see what that does. And I don't use anything from the database unless I've checked multiples to make sure they are equal!

I just wanted to add, that if they are running blood work anyway, also get your vitamin D level checked, and if it's low, be sure to use the vitamin D liquid drops, not pills or chewables.

galgenstrick

blankiefinder wrote: »

SRJ5820 wrote: »

blankiefinder- thank you for that idea about the t3 and t4 levels. I'll see what he says about it! And yes, I did stop for about 2 minutes to answer a call during my workout. I'll also eat back less calories, see what that does. And I don't use anything from the database unless I've checked multiples to make sure they are equal!

I just wanted to add, that if they are running blood work anyway, also get your vitamin D level checked, and if it's low, be sure to use the vitamin D liquid drops, not pills or chewables.

Why not pills or chewables?

blankiefinder

According to my doctor, liquid vitamin is more bioavailable for absorption, and to take D3 not D2 as D3 is the same form of vitamin D that the body naturally produces.

maidentl

blankiefinder wrote: »

According to my doctor, liquid vitamin is more bioavailable for absorption, and to take D3 not D2 as D3 is the same form of vitamin D that the body naturally produces.

I took pills and was able to raise my D levels just fine.

galgenstrick

blankiefinder wrote: »

According to my doctor, liquid vitamin is more bioavailable for absorption, and to take D3 not D2 as D3 is the same form of vitamin D that the body naturally produces.

I agree with the D3 over D2 part, but pills are the same as the liquid (it's just liquid in a gel cap). Both of which are effective at raising your 25-hydroxyvitamin D levels.

blankiefinder

galgenstrick wrote: »

blankiefinder wrote: »

According to my doctor, liquid vitamin is more bioavailable for absorption, and to take D3 not D2 as D3 is the same form of vitamin D that the body naturally produces.

I agree with the D3 over D2 part, but pills are the same as the liquid (it's just liquid in a gel cap). Both of which are effective at raising your 25-hydroxyvitamin D levels.

Sorry, I should have been more specific, I think the pills he was referring to were not gel caps. And I'm sure that even the chewables etc will help some. What I mentioned above was just the advice I received, take from it what you will.

mfermo

Hi, the day after I exercise quite often I weight more, so what I personally track is that each week I reach a new minimum, then weight goes kind of up & down but in the long run i l lose. 2lbs/week seems to me a little ambitious anyhow. My 2 advices:
1) Increase your daily consumption to 1900 but don' eat back exercise calories (that are kind of a guess in my opinion). If you are ok to stay lower without starving do so, but I would allow you some more intake
2) Don't eat starchy carbs during dinner (or after 16 pm) at least 4 days a week

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galgenstrick

blankiefinder wrote: »

galgenstrick wrote: »

blankiefinder wrote: »

According to my doctor, liquid vitamin is more bioavailable for absorption, and to take D3 not D2 as D3 is the same form of vitamin D that the body naturally produces.

I agree with the D3 over D2 part, but pills are the same as the liquid (it's just liquid in a gel cap). Both of which are effective at raising your 25-hydroxyvitamin D levels.

Sorry, I should have been more specific, I think the pills he was referring to were not gel caps. And I'm sure that even the chewables etc will help some. What I mentioned above was just the advice I received, take from it what you will.

I see, I would recommend just getting your levels checked every year to make sure your in the optimal range. That way it doesn't matter what brand or whatever you're taking, you just know if you need to take more or if need to take less.

rachmawatyyulia

Perhaps... trying martial arts training? Such as kick boxing, muay thai, etc.

I heard that it burn 1000 calories per training. And many people in weight loss plateau hit it well

bhawk102

When you say exercise what do you specifically mean? You should do more than just cardio. Lift weights and do strength training as well.

SRJ5820

Thanks again everyone. I've been logging dilegently this week, and not eating anything extra. Also cutting down on sugar (candy) and eating more fruit and veggies. Same amount of cals but different cals. Also only eating half my exercise cals back. I'm going to email my doctors nurse about vitamin d and the free t3 test also. Bhawk102 i've been doing mainly elliptical. 6-8 times a week.